Spiced parsnip & cauliflower soup

Spiced parsnip & cauliflower soup

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(15 ratings)

Prep: 15 mins Cook: 50 mins


Serves 6 - 8

Batch cook this healthy vegetable soup then pack into lunchboxes and freeze - it's spiced with coriander, fennel, turmeric and ginger

Nutrition and extra info

  • Freezable
  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal133
  • fat4g
  • saturates1g
  • carbs18g
  • sugars11g
  • fibre9g
  • protein7g
  • salt0.6g
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  • 1 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 1 medium cauliflower, cut into florets



    A brassica, like cabbage and broccoli, cauliflower is a mass of tiny, tightly packed flower…

  • 3 parsnips, chopped



    The fact that the parsnip is a member of the carrot family comes as no surprise – it looks…

  • 2 onions, chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 1 tbsp fennel seed
    Fennel seeds

    Fennel seeds

    feh-nell seeds

    A dried seed that comes from the fennel herb, fennel seeds look like cumin seeds, only greener,…

  • 1 tsp coriander seed
    Coriander seed

    Coriander seed

    kor-ee-and-er seed

    The small, creamy brown seeds of the coriander plant give dishes a warm, aromatic and slightly…

  • ½ tsp turmeric



    Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

  • 3 garlic cloves, sliced
  • 1-2 green chillies, deseeded and chopped
  • 5cm piece ginger, sliced



    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • zest and juice 1 lemon



    Oval in shape with a pronouced bulge on one end, lemons are one of the most versatile…

  • 1l vegetable stock
  • handful coriander, chopped


  1. Heat the oil in a large saucepan and add the vegetables. Cover partially and sweat slowly for 10-15 mins until soft but not brown. In a separate pan, dry-roast the spices with a pinch of salt for a few mins until fragrant. Grind with a pestle and mortar to a fine powder.

  2. Add the garlic, chilli, ginger and spices to the vegetables, and cook for about 5 mins, stirring regularly. Add the lemon zest and juice. Pour in the stock, topping up if necessary to just cover the veg. Simmer for 25-30 mins until all the vegetables are tender.

  3. Purée with a blender until smooth. Dilute the consistency with more water if needed, until you get a thick but easily pourable soup. Season generously, stir in the coriander and add more lemon juice to balance the taste. Eat straight away or chill in the fridge to reheat. This also freezes beautifully. Serve with crusty bread, if you like.

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Comments, questions and tips

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22nd Dec, 2017
I followed this recipe exactly except for two things. 1) I didn't use any fresh herbs/spices 2) I only used the juice of half a large lemon. I can tell you that this soup is so delicious and smooth. Don't listen to anyone who says otherwise!! The colour isn't as bright (no fresh herbs though), but when it's as tasty as it is, who cares? Yum.
29th Nov, 2015
My husband loved this soup scoring it 8/10. I enjoyed it too and found half a lemon was enough. It was a 'murky' colour until l added the coriander which gave it the pea colour and the final flavour. It will certainly be repeated as so healthy and easy to make
10th Feb, 2014
Made this soup tonight to share at work tomorrow, I tried to find something healthy that would suit everyone. Turned out great, possibly due to the fact I missed out the lemon altogether. I will be making this again soon
29th Jan, 2014
This recipe was a bit disappointing. I just used half of a lemon as I felt a whole one was too much. But it was still too much. I would recommend just a squeeze of lemon. Also the combination of parsnip & cauliflower was just ok. Think they both go better with other veg. Lastly the colour and texture were just not appealing, but at the end the taste was ok.
12th Jan, 2014
Really disappointed with this soup which I made as part of the Good Food healthy eating plan. Not sure just what the problem is but suspect that cauliflower/parsnip does not make a good combination. Ended up with a yellowy mush where none of the ingredients other than parsnip (flavour) and cauliflower (grainy texture) could be detected, so looking forward to some very mediocre lunches. The photograph appears to be of a different soup, maybe pea. Next time I want a spicy soup with parsnips I'll use Delia's recipe for spiced parsnip and apple soup - an absolute winner.
13th Apr, 2013
Thoroughly tasty - enjoyed the combinations of spices, lemon and fresh coriander. I used a small lemon which was just right. I'm going to freeze the remainder, but can't wait to taste again!
11th Apr, 2013
Not impressed at all. Although I'm a huge lemon fan, this is soup is far too lemony to my taste. Skip either the juice or the zest or both. I'm sure the cauliflower/parsnip mix would work out without the spices. The spices and the lemon overpowered all the other flavours, leaving me with a tangy mush with an unappealing colour (not pretty green in the picture).
10th Apr, 2013
lovely,only started making my own soup recently and this is going into my bbc good food binder.
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